Jumping on the protein bandwagon.....

Recently I've had quite a few people asking me what I think about the use of protein powder. "Protein" is the new buzz word, whether it be in the form of shakes, powders or bars - and everyone is jumping on the protein bandwagon.

But let's start by taking a step back and looking at why protein is important for us. To quote Jamie Oliver "Protein is the building blocks of our bodies. It is absolutely essential for the growth and repair of muscle tissue, as well as building hormones.....protein really is your best friend and should be enjoyed in the right way." OK so that bit we get. Growth, repair, keeping us healthy - that makes sense.


As to the science part, essentially there are complete proteins, which come from meat, fish, eggs, milk and cheese and these contain all of the essential amino acids. And there are incomplete proteins, which can be found in beans, nuts, seeds, lentils, cereals, quinoa, oats, tofu, bread, flour and corn. Mixing incomplete protein sources together can provide a source of complete protein. So far so good.


And so what are our protein needs? For women aged 19-50, the optimal amount of protein to aim for is 45g a day.  By way of example, 100g Total Greek Yoghurt has 9g protein, 100g cottage cheese has 6.1g, a typical egg has 9g, half a medium sized tin of tuna has 20.3g, an average sized chicken breast has 30g and 100g of smoked salmon has 23.8g. 


The claims - When we work out we create small tears in our muscles. As the tears repair, the muscles become bigger. The claim is that protein powders deliver protein to those damaged muscles as quickly as possible post work out, to assist in repairing and re-building the muscle fibres.

The caveat to the post! Now I'm no scientist (and please do feel free to point out where I'm slightly off point) but there is no right or wrong answer when it comes to supplementing your diet with shakes, powders or bars. It's not something that we have to do as a good diet should be able to provide all of our protein needs - but many people choose to supplement their diet in this way and it really is a matter of personal choice.


So, these are the things that I've been mulling over recently....

 [This picture came up when I did a search of "mulling it over images". And who am I to argue?]

The need, or otherwise, to supplement my diet with protein: I'm a kid of the 70s! I like listening to stories of how Brendan Foster broke his world record on a breakfast of tea and toast eaten with his in-laws and how he celebrated his victories with a shandy. So really is there a need? Would the odd extra chicken breast, a couple of eggs and some yoghurt not suffice? I mean, are any of us out to break any world records or win weight lifting competitions? On the other hand I totally appreciate that protein in the form of a shake is a quick and easy way to replenish the muscles, especially after an evening work out when time may be short (or at any other time when time may be short. OK, so that's all of the time then!)

Brendan Foster at the 1972 Olympics. A 70's style Harry Styles. Sort of.

The cost : These various supplements aren't cheap and if I'm spending those extra pennies on something that claims to deliver, then I would like to be sure that it will deliver.


The ingredients: Now this is where I start to struggle. I just don't like the list of ingredients in some of the various different options. I might be wrong but many of these products look highly processed. I've come across protein cookies which contain palm oil, sugar, artificial sweeteners, emulsifiers and flavouring. I've also looked at protein bars, which similarly contain sugar in various different guises, preservatives, thickeners, E numbers and gelatine. As to the protein powders, many contain emulsifiers, flavours, colours and sweeteners. There are some out there with very few ingredients (see below) but in general I was surprised with what I found.


The side effects: This is my biggest worry! It concerns me when people start throwing things down their necks willy nilly just because it seems to be the thing to be doing. The research would seem to be limited but there are suggestions that too much protein can result in osteoporosis and kidney problems. No doubt people would have to consume huge amounts of protein but it's early days yet. Who knows what we will discover down the line? I suppose that the difference between getting protein through food is that your brain tells you when you're full, so overdosing through vast quantities of meat, eggs or fish is probably less likely than taking too much via an extra scoop or two in a shake.


What do others do? Sometimes it's good to take a look at what others do who you trust. Joe Wicks, the Body Coach, advocates the use of protein powder on occasion without a problem. Kayla Istines, another of my favourites, doesn't advocate the use of protein powder personally but instead relies on food sources to keep her protein levels up - and she has an incredible physique. Madeleine Shaw recommends the use of the vegan Sunwarrior protein powder which costs £34.99. In fairness, all that this contains is raw sprouted whole grain rice protein and salt. So maybe for anyone tempted to go down the protein powder route, it's worth taking a closer look.  

Sunwarrior protein powder as recommended by Madeleine Shaw

The claims. So do these powders, shakes and bars really do what they say on the tin? Well as ever, where do you start when looking at all of the evidence available? To be honest I'm pretty sceptical about most things that I read as most articles have an agenda.  

In a recent Episode (Series 4 Episode 1) of "Trust me I'm a Doctor" the various claims were put to the test. First, it was established that the protein consumed in a protein shake immediately post work out did indeed travel to the muscle. So far so good.

Next an experiment was conducted on a group of 20 volunteers aged 67 to 24 to see whether having a protein shake post work out helped build any more muscle. Both groups took a shake immediately after exercise with one group taking a placebo. Both groups lifted heavy weights three times a week and after eight weeks the results were analysed.

Everyone got stronger by about 30% and all had bigger muscles but there was no difference at all between the two groups and the protein shakes did not provide any benefit.  It was concluded that there is a limit to what your body can cope with and as long as you get enough protein in your diet the body will either turn that excess protein into energy, store it as fat, or expel it via urine.  No doubt the experiment is open to criticism on many different levels but you have to start somewhere.

Conclusion - Anything that has a positive psychological effect is good with me. Whether it makes you more motivated, gives you greater belief in your ability or just makes you feel stronger and fitter, that's all positive. But it would seem that there are limitations to its effectiveness and we still don't know the long term effect of consuming high levels of protein. Checking the list of ingredients would be high on my list of priorities and I can't imagine going near a protein bar or a protein shake but the powder? Possibly at a push, but it would have to be a very natural one and I would use it judiciously. But in all honesty I would probably rather put the money towards some new running gear because that obviously makes all the difference to one's performance :)

What do you think? If you take protein powder I would be really interested to know how you get on with it and whether you've noticed a difference in any way. And if you don't already take it but you're thinking about it, does this change your view either one way or the other?

Beth's Best Sale Buys!

I don't know about anyone else, but I'm not really a fan of the sales when they first start. They are always crowded plus I tend to be on school holidays when they start - and children and busy shops definitely don't mix.  Nope, I prefer the sales when they are drawing to a close. When the stores go into final markdowns and there are discounts of 70% to be had. Yes, that's more like it. 

And I might have just bought one or two pieces in the sale. Whether I shall keep them all or not I don't know yet but here goes....

OK so I'm slightly late to the culottes party but I saw these earlier in the season and I liked them very much. When they presented themselves to me on my recent travels, I thought that it would be rude not to at least try them on. And would you know it, they came home with me! These are the Hobbs Hazel Culottes (down from £110 to £33).

This top first came out in cream last spring and it was gorgeous. Then it was released in this slate colour for the Autumn/Winter, which is probably slightly more practical. It's a fantastic top being the perfect length with skirts (pleated/prom style) and higher waisted trousers. It's a top that I've had my eye on for a while and at this great price, who am I to argue?  Jigsaw Cropped Shell Top (down from £79 to £23)

I bought these boots in a burgundy/wine colour earlier in the season and they have been great. They are just the right heel height and as well as being comfortable, they are cut quite low at the front, making them work with skirts and dresses, as well as trousers. When I saw that the black ones had gone into the sale, I knew that I could squirrel them away in preparation for next winter. Boden Harper Boot (down from £110 to £35)

Remember the spring wedding that I keep wittering on about? Well I thought that these might be quite nice for that. Shoes with multiple straps are going to be a huge trend for the upcoming season but irrespective of that, I like them because they combine classic leopard with a bit of trend. What do you mean leave them for someone else to buy? Don't be daft!  Boden Cordelia Heel (down from £130 to £41.70)

An interesting flat is always a great piece to have in your wardrobe and it may be that these also get squirrelled away until next Christmas. The first review I read about them said that they were comfortable (big plus) and the next reviewer said that they were very blingy - too much so for the reviewer but I was right in there. Bling away! Boden Embellished T-bar Point (down from £110 to £35.70)


So no I haven't added it up. I'll leave that for Mr SG to do when he reads this at work. No doubt he will come home and tell me how much I've spent but that's entirely missing the point. The point is how much I've SAVED. And I reckon that's quite a bit, so all is good :)

New Balance Vazee Rush Trainers - oh boy, they're good!

New Balance Vazee Rush (on sale for £55) 

"Built for athletes who seek the ultimate in cushioning and flexibility for their workouts, these running shoes deliver a comfortable ride mile after mile."

Recently I was lucky enough to be gifted* a pair of New Balance trainers. When it comes to trainers I tend to have two "active" pairs. One pair for running, which are filthy because we do a lot of running along the canals which can be really muddy. And then I have a pair that I wear indoors for the other workouts that I do. 

Having two pairs of trainers on the go at the same time sounds a little indulgent but it only really came about by accident when I bought a pair of Asics for running in but I couldn't get on with them so I "relegated" them to my indoor workout trainers. And you know, we get along quite nicely like that. The house doesn't get all muddy, the Asics look pristine plus they get worn rather than being abandoned and it's probably good for me to swap between the two pairs. 

And then the New Balance came along and they've well and truly upset the apple cart, to the point that I fear that the Asics may well be abandoned after all. But first a little by way of background...

Although I'm generally a size 6, because trainers always come up small, I opted for a size 7. I wasn't sure whether they might be too big but I could tell as soon as I put them on that they fit perfectly. 

And then I walked around in them. Oh boy are they light? (181g or 6.4oz to be precise). I don't think that I've ever worn trainers as light as these. But at the same time they are really substantial around the heel so they feel really snug and supportive, which I like. 

I haven't yet worn them outside for running in but I think that I may give them a whirl around the block tomorrow when I do some hill work. Frankly I need all the help that I can get and a lighter pair of trainers may just give me a little something. Plus, much as I love my usual running brand, they are a bit boring on the looks front (shallow comment alert) and it would be nice to see something a bit more interesting at the end of my legs when I'm plodding the streets. 

And this is what they look like at the end of my legs. I always think that it's funny seeing things from someone else's perspectives. You get so used to seeing how you look and I bet right now, people are thinking "Oooh she's got short legs" or "Oooh she's got long legs" or "Oooh she's got chunky thighs" or "Oooh she's got skinny thighs" because these things are all relative aren't they?

 

So there we go. It's always risky reviewing an item but trainers must be one of the trickiest because it's so important they are not only right but more than right. And these are. In fact given the choice tonight (for HIIT training) and last night (for resistance training) between the Asics and the NB, I chose the NB, which pretty much says it all.

In addition to neutral running trainers, NB also make trainers for those who pronate and trail trainers too. I have to say that I'm new to NB so I would love to hear whether anyone else out there wears them and if so, what do you think? 

*For disclosure purposes, I realised that I was going to receive a sample pair of trainers but I assumed that this meant that I had to return them after I'd worn them briefly (indoors). However when I enquired about how best I should return them, I found out that I was able to keep them - which I am delighted about as they are rather lovely. 

A Quick Outfit of the Day...warm and comfortable is fine by me!

Remember the Jigsaw jumper dress and Karen Millen pleather leggings that I said I would probably wear from now until April? Well here they are again ! The outfit worked for our trip to see Joe Wicks so I figured that it would work for a Pizza Express birthday party. The gloves are from Whistles as is the bag (both sale items from last winter and last summer) and I can't remember where the hat is from but frankly I just need to wear a hat all the time right now. My hair is driving me nuts. I fear that it will be chopped again sometime very soon.

And I thought that I would share with you great insight and self awareness from the now 8 year old.

"Mum" she said "I'd love to be Sports Captain or House Captain at school and I've told everyone about it."

"Oh that's lovely." said I "Who chooses who gets to have these roles?"

"The teachers."

"Well you need to tell them too then."

"Oh, they would never choose me. I'm far too irresponsible. I mean, have you seen the state of my room? It's meant to be tidy and it looks like a pig sty."

I wasn't sure whether to laugh, offer encouragement that that wasn't the case....or tell her to go and tidy her pig sty like bedroom. It amazes me how children can suddenly become so wise and have such great insight about themselves.

I'm hoping to nip into town tomorrow for a last quick whizz around the sales. Anyone on the lookout for anything in particular?!

H&M workout gear - stylish, fun and functional

Before I start, you may notice that I've had a bit of a blog tidy up. As a result there may be a few glitches along the way - no-one's fault, it's just technology. However if that is the case, just let me know and I'll do my best to sort them out (like the spacing and links for example!) And thank you for bearing with me!

Our eldest came to me the other morning. "Mum" she said "I had this horrible dream last night. I dreamt that you bought me 14 of the same workout tops and you told me that I had one for every day of the week. When I told you that there were only seven days in a week you said that I was working on a two week cycle." Lucky her - 14 new tops!

Which got me to thinking about workout tops (not about the psychological damage I've clearly done to our 16 year old, which is what I probably should have been doing).

As I'm doing quite a bit of training for the London, Marathon, I'm washing a lot of workout gear and to be honest, a lot of my tops are looking a bit tired. Many of them are from Primark and they've served their time, so I thought that it was time for an update.

Which led me to H&M. One of our Birmingham stores has quite a good selection of fitness wear which I love rifling through when I have a minute. There doesn't seem to be a link to the above sports bra which I love  (although I see it more as a cropped top to be worn over a sports bra) but I have linked to the selection of sports bras available. But to be honest it didn't love me at all. It just wasn't substantial enough to cover my less than insubstantial sports bra. Ho hum. I also picked up this 3 pack of hairbands for £1.99 because I loved the colours and my hair is irritating me right now as it's at that yucky in between stage.

I really liked this top in the shop but the thing that I didn't really like about it when I put it on the is that it looks all sweaty around the neckline (see below). Not a good look. Also, although it was £12.99 it didn't seem any better than my usual £3.99 Primark cropped tops. So that will be a return then.

But I did like the vest, below and I've worn it already. Again, it's not on the website but I've linked to the vests that are available. Everyone has really personal taste when it comes to vests but I prefer everything quite fitted, rather than flapping around.

For anyone who hasn't checked out H&M active wear before, it's great for something stylish, fun and functional. Plus there's a great selection of bottoms, jackets and accessories too - so definitely worth a peek.

A Jigsaw jumper dress, Karen Millen pleather leggings and an evening with "Joe"!

Some may say that I was the lucky one, getting to meet Joe Wicks, the author of Lean in 15 and soon to be global superstar (I just said that for effect but it could be true) but actually he was the lucky one because....he got to see my new Karen Millen leggings and Jigsaw jumper dress. Honoured he was. Honoured. 

[Asking Joe a highly intelligent question? Knowing me, probably not.]

Somehow I managed to get tickets to Joe's book signing in Birmingham. I booked them before Christmas, not even knowing whether my friend and I had even the vaguest notion of getting there. With six children between us and with the book signing being at 6pm on a Tuesday it looked unlikely but the respective hubbies came up trumps.  

For those who don't know of Joe, he's the biggest fitness sensation for years. His 90 day Shift, Shape and Sustain plan has been signed up to by 90,000 people, he advocates 4 or 5 HIIT sessions a week which last for no more than 20/25 minutes, he posts his workouts on YouTube and his recipes on Instagram via short vidoes - and all of this has happened in the last couple of years. Now there's a book with two more later in the year. He is currently everywhere - on the radio, TV, magazines, newspapers. He's even been on Lorraine. What more can I say?! 

Come on guys, no need to fight it out over a"Lean in 15" book, there are plenty to go around.

The first thing that struck us about Joe is that he wasn't as big as we thought. On his YouTube workouts he looks about 6ft and very broad but he's actually quite slight. And he's not as big as his instagram persona either - in fact he seemed quite shy. Poor guy, he probably didn't know what had hit him. I have to admit that we were slightly hyper but I think that was because we were out at 6pm on a Tuesday as much as anything else. Living life on the edge again. 

So, as to an interesting interesting fact about Joe, he finished the London Marathon in 6.5 hours and was overtaken by a pair of testicles. Again, what more does one need to know?! 

Having a chat with Joe whilst he signed my book. It's weird when you've spent so much time looking at someone on a screen (I do quite a few of his HIIT sessions via YouTube) and then you meet them in the flesh. Like there's a danger that you'll be overly familiar or something. 

And here's a slightly closer/slightly blurred look at the outfit which was taken the following morning. Well, I had only worn it for a couple of hours the night before. And it's so warm and comfortable that this is it for me now until April. 

 

I don't think that I've ever been in an Instagram post with 2,384 likes before (now 4,828) - and am probably never likely to be again. Spot the grinning idiot?

We can be hereos just for one day....

This post is only a little bit about David Bowie but I do love "Heroes" so that's why this post is titled the way that it is. 

Today I hit the shops, for the first time since Christmas really. Part of it was work related but part of it was to "assess" the sale situation. If anyone thinks that they've left it too late for the sales - think again! Most stores will be going into final markdowns next week and there are some fantastic bargains to be had.

But of course, one of the (many) things that I really loved was this outfit from Jigsaw. It's two separate pieces made up of these Jigsaw cubist drape culottes (£139)...

...and this Jigsaw cubist drape top (£89)

As I've previously mentioned, we have a spring wedding to go to and this outfit appeals to me on a number of levels. For a start, an April wedding could be boiling hot or freezing cold. If it's cold, I can layer the top up with a vest or two underneath and a jacket over the top. If needs be, I can wear leggings (but obviously so that you don't see them) under the culottes, or tights and if it's really freezing, oxblood knee length boots. On the other hand if it's hot, I can go with a bit of  fake tan, bare legs, strappy sandals or high courts (for some reason I'm thinking metallic/silver), lots of bangles and I'm all done.

But the fun doesn't stop there. Oh no! After the wedding these babies will be worn separately. The culottes will be paired with chunky flat sandals, ghillie flats or trainers and the top will go over the new leather (look) leggings that I might just have bought today. Ooops. More about those another day...

And I'm kind of wondering whether I may have taken leave of my senses but I also really like this Rose Gold dress from Reiss (reduced from £195 to £95)

I'm thinking that it might be quite a nice dress for next Christmas (did I really just say that?) Others might be thinking that it looks a little bit like their Granny's curtains. But I've always been partial to a little damask/brocade.

And somehow, I can't quite leave this post without mentioning the sad passing (actually I can't use that word, it sounds like someone is going to the loo) - death, of David Bowie. His music was distinctive and oddly comforting.  He was always there, a part of my 70's childhood and somehow invincible - in my mind at least - as if he was almost other worldly. Oddly we have been talking about him a lot in our household recently as our youngest shared his birthday, which was only on Friday, and our eldest is learning about him in A-level Politics. No doubt he will be missed by millions in a million different ways but for me, the start of the Snowman will never be quite the same again. May he rest in peace.

This season's favourite skirt for any time, anywhere - and a Radio Programme which may be of interest

I know that I wrote about this H&M wrap skirt not that long ago, so apologies for that, but it really is a fail safe that goes with everything (a little like the skirt version of jeans really) so I thought that it was worth mentioning again.

I love coming across something that I wasn't necessarily looking for but which I fall in love with and which I then wear non-stop. It's a bit like when you've been in to Home Bargains. You come out with all sorts of things that you just hadn't appreciated you couldn't live without. Non-slip hangers, coconut oil and a new laundry bin anyone?

In the above outfit I stuck the skirt with all manner of things that came to hand - tartan, denim, a big cardi and pony skin shoes - but I did have the excuse that it was the first school run that I had to do in weeks so I was all over the place.

I'm slightly more restrained in this outfit with a Zara jumper and Topshop leopard print shoes. This jumper is another firm favourite from this winter but you see those sleeves? They've been caught up in more Deliciously Ella/Madeleine Shaw/Joe Wicks recipes that you can shake a stick at.

For anyone who is interested, this week's Radio 4 Food Programme is called "Eat to Run" and it's really worth listening to if you like that type of thing. A listener was interested to know how important diet was to running performance so she wrote in to ask - and the programme talks you through it. Here's a link (which fingers crossed will work) if not, it's available on the iPlayer. Hope that you enjoy it!

The Fitbit - what is it, how does it work and do I need one in my life?

For Christmas, my husband gave me a Fit Bit. Now some might be ever so slightly insulted by this but he knows that I like running type gadgets and I already have a Garmin running watch (which is now about 10 years old and the size of a small TV but it's still fully functioning. In fact people ask whether it's a new, cool, retro style. No, it's an old uncool large style). So, being a slight geek, I was well chuffed. He bought me the FitBit Charge HR which is discreet and which looks like this..... (I'm not going to include the price because being a present that wouldn't feel right.)

I've also recently had a reader contact me to see what I think of Fitbits (or similar gadgets) and whilst I know I'm only in the first flush of geekiness with it, I really love it. 

I didn't really appreciate what these little watch sized things could do until I had a good play around with mine so I'll give you a quick whizz through.

This is the first screen. I've set mine up to show the information detailed below but there is more to add if you wish. We did a really long run yesterday so I wanted to set it as against my running watch to check the stats. It actually came up short on the distance so I'm not quite sure of its accuracy in that sense. I've nothing to measure the other stats by so I wouldn't rely on them too heavily but they offer a really good indicator of what I'm up to. 

Each of the above can be broken down further by clicking on the arrow next to them. So for example you can see from the above screen that I burned 2,982 calories and the screen below shows you how that's broken down. See that plateau mid afternoon where not much happened? That's when I went to the cinema to see Joy and sat on my butt for two hours.

I guess it's a bit scary really - I'm sure that the police could use this type of information as evidence somehow in the future. (No it wasn't me who was seen running away from the crime scene, I was sitting at home watching TV. Really? Your heart rate/step rate/calorie burn from you Fit Bit would seem to suggest otherwise.) OK, maybe not.

This is the more detailed information available relating to the "Steps" screen. I did a lot of pottering around the house today, plus some low intensity exercise which doesn't show up hugely, but then it shows that I took quite a few steps tonight when running - and I seem to have created an image of the Empire State Building.

Then it's possible to get down to the whole heart rate business. This graph shows beats per minute and how long you spend in each of the heart rate "zones". Oddly I only seem to be able to get my heart rate into the optimum zone when running, although the HIIT workouts that I do feel far more challenging. I measure this in the most scientific of ways ie whether I'm still able to chat to my friends or not at the same time as undertaking the particular type of exercise in question.

And, it's also possible to get stats relating to your sleep. I haven't quite worked out how I'm restless for so many minutes as I'm never aware of even moving in the night, let alone being awake but that gives me something else to investigate *geek alert*.

So, there you go! That's what a Fit Bit is all about. For those starting out on an exercise journey, I think that they could act as a great motivator. Getting to 10,000 steps a day with a sedentary job probably wouldn't be that easy but it might just encourage someone to take extra steps wherever possible to reach their goal. Or they could just hate the bloody thing, chuck it out of the window and open the nearest packet of biscuits. I guess it all just depends on how you're wired.

Pleated skirts - another one to ponder and how to style them....

Recently, pleated skirts have become a firm favourite. Many are midi length and in this mild weather they lend themselves to being worn without anything underneath (or hidden leggings if you want to add just a little warmth) and they can go from being worn with trainers as I'm doing above, to being worn with a fitted jumper and high pointy shoes for a really glam 1940's style look. They come in lots of different finishes, from pleather to lurex and silky fabrics too, so they offer a huge amount of versatility.

I came across this pleated skirt in Topshop (£50) yesterday and whilst I've had to link to the petite one, they come in standard lengths too. This is a really beautiful pale blue colour which works really well with grey or camel.

This Zara lace pleated skirt would make a great alternative to a more traditional going out outfit...

For some ideas on how to style them, Pinterest has once again come up with the goods.

So first of all we've got the whole cool leather jacket/diaphanous fabric juxta-position going on, with the elegant heels. Nice, very nice!

Then we have the metallic skirt/metallic shoe combination which is quite futuristic...

And finally the head to toe black which plays with texture to create some interest. 

We have a Spring wedding to go to so I'm sort of thinking that a pleated skirt would work well. With it being in early April the weather has the potential to be a) as it should be for the time of year b) snowing c) 20 degree plus - so I could have a variety of tops on standby. A bit of fake tan and some heels and that could all work quite well, plus I can wear it in the summer too. But it's early days yet...

I hope that 2016 is off to a cracking start and many thanks to all who have left feedback on the new style blog posts. I will respond to you all shortly and thank you for your ideas for future posts!

Healthy eating tips and, as requested, tips on how to cut down on calories...

Thank you so much to all of you for leaving comments on my exercise post. It's really lovely to know that you are enjoying the new posts. One reader commented how she had recently managed to swim 50 lengths non-stop (amazing) but wondered if I had any tips on how to cut down on the calories. And as it happens, I do, so this one's for you Debbie.

Before I start though, I should say that I'm not qualified to give any sort of nutritional advice and this is a personal view point only. In my humble opinion however, to maintain a healthy weight long term, it's important to find a sensible way of eating that you can keep up year upon year, not just for a few weeks before reverting to old habits. It doesn't have to be boring, or limited and we all need treats.

But before I start, I thought that I would list some of the things that I really don't like;

• Meal replacement drinks and bars. I worked in a factory packing these thing when I was about 22 and soon got the measure of them. More than anything though, they don't teach people how to eat sensibly;
• False promises made by people in the diet industry. They play on people's lack of knowledge about nutrition and insecurities about themselves, often fleecing them in the process;
• Low fat foods. Most of them are full of sugar to replace lost flavour. Apart from semi skimmed milk, everything is full fat in this house. Greek yoghurt, butter, full fat cheese (although generally not hard ones), mayonnaise. In fact it drives me nuts when I can't find full fat Philadelphia, or full fat cottage cheese or full fat creme fraiche or proper cream. White slimy stuff is disgusting. Better to eat a little less of the full fat version and feel satiated; 
• Processed foods that are full of preservatives. If the list of ingredients contains words that I can't read, I'm not going to eat it;
• The use of different terms to disguise the addition of sugar. We're not daft! 

It's a simple equation really...

Weight gain, or weight loss, is down to a simple equation - calories in vs calories out. A calorie deficit will result in weight loss. A calorie surplus will result in weight gain. So if you consume more than you expend, you'll put on weight and if you expend more than you consume, you'll lose weight. 

So, thinking more in terms of how much we've moved in a day (ie does my body need this for fuel) rather than thinking in an emotional way (I'm sad so this cake will cheer me up/I've had a hard day so I deserve this) helps with the whole deficit/surplus equation. It also takes things back to basics - how things were before we all got lost under a mountain of cheap convenience food and huge portions. 

Aside from being pregnant, I've been pretty much the same weight since I was 14. For anyone who is interested, I don't count calories, I don't weigh myself, I never, ever, miss a meal. I never go hungry, I never eat low fat products unless it's by mistake. If I know what's in them (ie if they're home made) I'll eat desserts and cakes - proper, full on sticky toffee pudding and chocolate caramel shortbread type desserts full of fat and sugar and I'll enjoy them! But on the other hand I do move quite a bit, I do try to eat really healthily most of the time and I only have those puddings as occasional treats.

So to answer Debbie's question, what tips do I have for cutting the calories down? I have a few...

• Takeaways - Best avoided! Even if you choose wisely, they're generally full of calories. However everyone has things that they couldn't bear to give up, so if a Friday night takeaway is a weekly treat, or fish and chips on the beach is a family tradition, don't go without - just be aware and maybe order a child's portion (which can still be more than enough);
• Drinks - it's easy to consume a huge amount of calories through what you drink. Cappuccinos, lattes and hot chocolate are very calorific. Juice is full of sugar and squash is full of chemicals. Generally I drink mint tea, fizzy water, the occasional diet coke (I know, it's bad but we all have the odd vice) and miso soup;
• Alcohol - I read that someone recently worked out that she was having the equivalent of a doughnut each evening in red wine - and that made it easier for her to give it up. But again the odd treat is never a bad thing!
• Portion control - generally people eat too much. Using a smaller plate or bowl and filling it up, rather than having a large plate looking half empty, is a really good approach;
• Know when to fuel your body and when to say no. After exercise your body need carbs. If you haven't exercised you don't need that extra energy, so give them a miss;   
• Carrying on from the point above, carbs aren't the enemy but many meals are based around carbs with other things taking second fiddle - sandwiches are all about the bread, pasta and sauce, curry and rice, pizza, jacket potatoes - in all of these, carbs take centre stage. The answer?
• Try and make the basis of your meals something other than carbs, especially if you haven't exercised and don't need them to re-fuel (see below for quick tips);
• Cook from scratch - then you know what you're having; 
• If you're going out and there will just be canapes and snacks, eat something properly prepared at home and pass on the snacks when you go out. Generally they're full of fat and not very nutritionally dense;
• Use garlic, chilli, soy sauce, ginger and a little bit of honey to flavour stir fries and chicken and use herbs too instead of creamy sauces;
• For me, some things belong in desserts not main meals - mostly cream and butter which I avoid in sauces, on veg and so on, saving them instead for a pud!  
• Muscle burns calories much more efficiently than fat, so include weights in your work outs (subject to medical advice etc);
• Don't have things on display in the kitchen that will tempt you. Put them in a tin, in a fridge or in a cupboard. Out of sight out of mind and all that! 

Helpful hints if you're busy....

• Soup is a godsend in the winter. You can make a batch and get a good few meals out of it. Dense, thick soups with lentils or chickpeas and lots of veg are brilliant (not creamy/buttery ones) as are stews minus lots of mash!!
• A microwave meal takes about three minutes. In that time it's possible to put some raw veg on a plate with some hummous, mozarella and some parma ham or chicken breast and nutritionally you're on your way.  You can still have a perfectly good meal just by sticking a few things on a plate - it doesn't have to take hours or even be cooked!
• Use non-carb foods as a basis for your meals especially if you haven't moved too much - omlette, poached eggs with bacon and grilled mushrooms and tomatoes; cottage cheese and mackerel with avocado (sounds gross but I love it); minute steak marinaded in garlic, ginger and chilli with steamed spinach and tomatoes; smoothie pancakes; dahl made with lentils, chickpeas and coconut milk, butter beans with prawns and veg, spaghetti bolognaise served in lettuce boats with salsa on top - again it sounds gross but it's not. It's just a different way of approaching things;
• Although I don't count calories, if I was really stuck and wanted to know what I was having, I would buy food with the calorie content clearly labelled, then there would be no excuse!
• Sometimes if I'm working from home, I'll eat my main meal at lunchtime so that in the evening when I'm out and about with the children and doing their food, I can do something much quicker for myself;
• For a quick pudding have some Greek yoghurt with raspberries and a little honey or one chunk of the BIG Toblerone. No one can feel cheated eating one of those!

Some of my favourite cookery books...

Madeleine Shaw Get the Glow (£10) - I bought this last year and love it. Most of her recipes are low carb but still filling, tasty and the ingredients are readily available plus it's really educational.

Jamie's Dinners - really good tasty recipes. Every time I go through this book I find new ones - and we've had it since 2004!

Joe Wicks - I love a bit of Joe and I like the way that he only has two recipe chapters in his book - one for low carb meals for days that you're not moving much and one for higher carb meals on the day that you train. It's as simple as that!

Not being deprived, not following fad diets, not excluding entire food groups, having a little bit of knowledge, moving a fair amount and preparing food from scratch means that I can eat pretty much what I like, even on holiday, and not much changes. And even if it does, because I don't weigh myself and because I return to my usual eating habits once home, I'm none the wiser anyway. Follow your instincts, be honest with yourself as to what you need and what you should leave behind, watch the portion sizes and (health issues aside) you should be able to maintain a healthy weight without too much trouble. 

Do let me know what you think? Have you found this helpful and what ideas and tips do you employ on a daily basis to maintain a healthy weight? I would love to hear them. Beth x